#Magnesium Threonate for sleep

[asterveda]

Magnesium Threonate for Brain Health

Some animal studies show that Magnesium L- Threonate is the most effective form of magnesium for increasing magnesium ions in the brain and boosting cognitive abilities. It may also help manage certain brain disorders, such as depression and memory loss. It is the best absorbable form of magnesium threonate. One can find the best Liposomal Magnesium L- Threonate online easily at Asterveda Healthcare.

[vincosupplement]

Magnesium Threonate Sleep

Introducing our Magnesium Threonate Sleep supplement, designed to promote a restful night's sleep and provide numerous benefits for overall well-being. For more information, please visit https://vincosupplements.co.uk/

[adhdblues]

Sleep supplements that have actually worked really well for me

Before I start, the supplements I’m referring to are:

- Magnesium L-Threonate - Brand: Life Extension

- L-Theanine - Brand: now

- Apigenin - Brand: Liposomal

I’m sure there are other brands out there which are preferred, these are the ones that were accessible to me based on where I live.

——————

I just wanted to take some time to drop my personal experience/success here in case it can help anyone else who is struggling with sleep.

My whole life has been a struggle with sleep and insomnia. Both before and after I started adhd medication (concerta 54mg). I’ve been diagnosed with adhd about a year ago.

- It would take me at least 2 hours to fall asleep.

- I would wake up multiple times during the night.

- Had very vivid dreams, to the point I had to ask people if something happened in real life or if it was a dream. Mostly anxiety inducing dreams.

- I would be wide awake until sunrise.

My partner has helped me get into an evening routine since we met, which I really appreciated. But still, most of the nights I would experience insomnia, evening anxiety and mind-racing, bad dreams or interrupted sleep.

After listening to Andrew Huberman’s sleep podcast, we both tried to implement some of his tips into our night routine. But I still had sleep issues no matter what routine I tried. I.e restrict phone use prior to bed, dim all the lights to kickstart melatonin production etc.

He then decided to get me these 3 supplements that Huberman recommends for sleep because my overall mental health, sleep and anxiety levels were not great. We had both discussed it and thought it would be nice if I tried a different approach to see what happens.

I had mentioned my sleep struggles and evening anxiety to my psychiatrist multiple times, but his response would be that it’s normal because of adhd, as well as stimulant medication.

Since I started taking the supplements just under 2 months ago, they have honestly been working so well for me. I have considered that it may be placebo, but the outcome has been too good that it’s hard for me to ignore.

I don’t even know when I fall asleep anymore. I’m literally gone shortly after I get into bed — but I don’t feel drowsy prior to that. I have such deep sleep that I now wake up feeling fresh. I used to be a light sleeper, where I would wake up with any sound or movement in the room.

I even feel like it’s improved my brain fog a lot more than just concerta on its own (just a personal observation).

My constant vivid nightmares/dreams have gone away, I honestly can’t recall the last time I woke up to a bad dream. I don’t remember my dreams anymore, but I can’t tell you if i’m just not dreaming or if they’re just not as intense anymore…

No interrupted sleep since starting the supplements.

I have tried melatonin and over the counter sleep-aid, but I never really liked the side effects the morning after. Also melatonin never really helped my sleep quality.

I just wanted to mention it here in case it helps anyone else as well, because I’ve honestly been feeling soooo good and keep thanking my partner for getting me the supplements. I know I would’ve never done it myself out of procrastination.

However, these are just based on my personal experience and I’m not at all saying that everyone else will have the same experiences. I just want to give my review of some sorts, as someone who has adhd and has struggled with sleep, in case anyone has been curious about these or is looking to try something different, specifically for sleep.

I would recommend checking out Huberman’s podcasts on sleep, and adhd as well :)

I just wanted to add that I remember him mentioning that Apigenin could cause vivid dreams for some, but I personally haven’t experienced that until now.

Just make sure to drink enough water since they’re water soluble.

Other supplements that I take (in the morning) that may have some effect on this too:

- ashwagandha (short-term) - Brand: Jarrow Formulas —please do look into it and consult with a profession before trying this, since it can interact with underlying health conditions and medication. Recommended by all sources I have looked at to take it short term. I don’t take it for adhd purposes, I just decided to try it out because of stress and mood. There isn’t enough research to prove its benefits though, just a heads up.

- Algae Omega-3 - Brand: Garden of Life

- B-Complex - Brand: Nature’s Bounty

My day supplements are on and off as I forget to take them for a few days every now and then.

But I’ve tried to stay consistent with the sleep supplements in the last month and a half.

I hope this helps!

[maxverstepponme]

Is there any specific brand you would recommend? Or is any of them okay?// i am a different anon but i am using magnesium tablets too and it definitely improved my sleep quality. i think instead brand the type of magnesium is more important. if you can find go for magnesium glycinate (sometimes written as bi-glycinate too) or magnesium threonate (sometime written as l-threonate). these are the types of magnesium more beneficial for mental and cognitive health. you can find the more common types like magnesium citrate, oxide or malate easily because they are cheaper but they have more laxative effect. also magnesium is really good for cramps and pms so definitely nonnies consider taking it (ofc ask your doktor before)

Thank you so much! I’m saving this ask 👀

[therealgutdoctor]

Try👇 Magnesium Citrate for digestion Magnesium Glycinate for calm and sleep Magnesium Malate for energy Magnesium Taurate for heart health Magnesium L-Threonate for brain power Watch our FREE mini-masterclass below. 👇 https://lnkd.in/ghu78Unh

[peremblog]

Discover the Power of Stress-Reducing and Anxiety Relief Supplements Online

In today's fast-paced world, stress and anxiety have become common companions in our daily lives. Whether it's the demands of work, personal relationships, or unforeseen challenges, many of us grapple with these overwhelming emotions. Fortunately, the world of supplements offers a range of natural solutions to help you find relief and regain control of your mental well-being. In this article, we will explore stress-reducing and anxiety relief supplements online that are available online, helping you make informed choices for a more relaxed and peaceful life.

1. Ashwagandha: The Adaptogen for Stress Relief

Ashwagandha, also known as Withania somnifera, is a powerful adaptogen with a long history of use in traditional Ayurvedic medicine. It has gained immense popularity for its ability to combat stress and anxiety. Ashwagandha supplements are readily available online and can help regulate the body's stress response, reduce cortisol levels, and promote a sense of calm.

2. Rhodiola Rosea: Boost Your Mood and Energy

Rhodiola rosea is another adaptogenic herb that has gained recognition for its stress-reducing benefits. It helps increase the body's resistance to stress and fatigue, while also enhancing mood and energy levels. By reducing the physical and emotional toll of stress, Rhodiola supplements can be a valuable addition to your daily routine.

3. L-Theanine: Nature's Relaxant

L-Theanine is a naturally occurring compound found in tea leaves, particularly in green tea. It is known for its calming and anxiety-reducing properties. L-Theanine supplements are a popular choice for individuals looking to reduce stress and anxiety without sedation. This amino acid promotes relaxation while enhancing cognitive function.

4. Magnesium: The Calming Mineral

Magnesium is a vital mineral that plays a crucial role in relaxation and stress reducing supplements Many people are deficient in magnesium, which can lead to increased stress and anxiety. Online magnesium supplements, whether in the form of magnesium citrate, magnesium glycinate, or magnesium threonate, can help alleviate these symptoms and promote a sense of tranquility.

5. CBD Oil: A Natural Approach to Anxiety

Cannabidiol (CBD) is a non-psychoactive compound derived from the cannabis plant. CBD oil has gained popularity for its potential to reduce anxiety and stress. It interacts with the endocannabinoid system in the body, helping to regulate mood, reduce anxiety, and promote a sense of calm. High-quality CBD oil can be found from reputable sources online.

6. Valerian Root: A Natural Sedative

Valerian root has been used for centuries as a natural sedative and sleep aid. It can be particularly helpful for individuals experiencing anxiety that interferes with their sleep patterns. Valerian root supplements are available online in various forms, such as capsules, teas, and tinctures.

7. Ginkgo Biloba: Improve Cognitive Function and Reduce Stress

Ginkgo biloba is a herbal supplement that may help reduce stress and anxiety while enhancing cognitive function. It improves blood circulation to the brain and has been linked to better memory and mental clarity.

When considering stress-reducing and anxiety relief supplements, it's essential to consult with a healthcare professional to determine the most suitable option for your specific needs. Furthermore, ensure you purchase supplements from reputable online sources to guarantee quality and safety.

In conclusion, the modern world is filled with various stressors, and it's crucial to take proactive steps to manage and reduce stress and anxiety. These natural supplements offer promising alternatives to traditional treatments, and they are conveniently available online. However, always remember that supplements are not a replacement for a healthy lifestyle, including a balanced diet, regular exercise, and good sleep habits. Integrating these supplements with a holistic approach to well-being can be your key to a more serene and anxiety-free life.

[doctorpallavi]

Magnesium threonate is more effective at increasing magnesium ions in the brain and improving cognitive function than any other kind of magnesium. Magnesium L-threonate normalizes an individual’s magnesium levels and for potential benefits to the brain. The blood-brain barrier controls the homeostatic balance between brain magnesium and blood Mg. Proper brain Mg levels are modulated by active transport. MgT is proposed to be better at crossing the blood-brain barrier than other forms. This is because the L-Threonic Acid found in this form of supplement increases mineral uptake. As magnesium L-threonate can readily elevate magnesium levels in the brain, and to support synaptic plasticity. It has the potential to improve cognitive function. Magnesium threonate helps protect against brain cell death and preserve cognitive function. Similarly, a study on Parkinson’s disease found that magnesium threonate successfully elevated magnesium in cerebrospinal fluid and protected against motor deficits and dopamine neuron loss. Magnesium threonate could have for memory and nerve pain. If you have low levels of magnesium in the brain, this may be associated with neuronal hyperexcitation and firing of nerves when they should be at rest. MgT is also believed to promote neuroplasticity and support the formation of new connections in memory centers of the brain. Mg may have anxiolytic (anti-anxiety) effects because of the way it influences levels of the brain’s primary inhibitory neurotransmitter GABA (gamma-aminobutyric acid). “Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.” magnesium is needed to create serotonin, a neurotransmitter that’s heavily involved in mood, sleep, and mental health. A lesser-known benefit of L-threonate is that it may help to prevent male pattern baldness. This specific type of balding happens due to an interaction between certain genes and male hormones. L-threonate seems to repress or “switch off” one of those genes, potentially halting the balding process. The dose 1 caps BID. (at Noida नोएडा) https://www.instagram.com/p/Cny6yGPrW-w/?igshid=NGJjMDIxMWI=

[asterveda]

Liposomal Magnesium Threonate for Brain

Some animal studies show that Magnesium L- Threonate is the most effective form of magnesium for increasing magnesium ions in the brain and boosting cognitive abilities. It may also help manage certain brain disorders, such as depression and memory loss. Liposomal Magnesium L- Threonate is the best absorbable form of magnesium threonate. 

[sherlysylvia1897]

Is BioWellness CBD Oil Tincture safe?

Which form of magnesium is best for sleep?

The human body is an incredibly complex biochemical machine. This becomes very evident the moment something begins to fail in our body. For example, maybe you've been feeling more stress and anxiety lately. This stress and anxiety may have started to affect your quality of sleep. And the less you sleep, the more stressed and anxious you will feel, creating a vicious cycle. What could be causing this? There can be several causes, but did you know that taking magnesium can be the solution to your insomnia problems?

Sometimes the last place you would think of may actually be the right place to look. Many people do not know that magnesium deficiency can be related to a higher level of stress and anxiety and a poor quality of sleep.

In this article, you will learn more about what magnesium is, what it does, and how it works to relieve stress and anxiety and give you a better night's rest.

What is magnesium?

Magnesium is a trace mineral that occurs naturally in many things on the planet and in the human body. Magnesium is one of the most important trace minerals for maintaining healthy body function.

According to the Academy of Nutrition and Dietetics, adult women need 310 to 320 mg of magnesium per day and adult men need 400 to 420 mg per day.

However, it's always a good idea to talk to your healthcare professional to find out exactly how much magnesium to take per day based on your age, status (pregnant or not), gender, and general health.

This is even more important if you are taking any medications or are recovering from any health condition that may affect the natural levels of magnesium in your body.

Why should you take magnesium?

Taking magnesium is a must, no more than 300 important enzymes found in the body depend on magnesium to do their job well.

Some of the jobs these magnesium-dependent enzymes do include contracting muscles, producing energy and protein, and helping your de-stress and sleep.

According to the National Institute of Health in the United States, magnesium also plays a role in blood pressure, protein production, nerve function, and control over blood glucose levels.

Magnesium contributes to the formation of healthy bones and muscles and even helps regulate the heartbeat. It goes without saying that if you don't take in enough daily amounts of magnesium, almost every system in your body can begin to fail.

What impact does magnesium deficiency have?

Magnesium deficiency can cause a variety of serious health symptoms.

The most common symptoms of a developing magnesium deficiency are: fatigue, muscle weakness, muscle spasms and cramps, listlessness, depression, anxiety, onset of bone weakness associated with osteoporosis, high blood pressure, asthma, and irregular heartbeats.

The National Institute of Health also mentions loss of appetite, nausea, vomiting, numbness, coronary spasms, personality changes, and the onset of certain serious health conditions, such as type 2 diabetes and migraines.

How important is magnesium to your sleep health?

Magnesium is one of the 24 most important nutrients for your body. It is also one of the seven main macronutrients your body needs to function optimally.

There are a number of ways magnesium deficiency can affect the quality of your night's rest.

Stress and anxiety

One of the most annoying problems when it comes to getting quality sleep is high levels of stress and anxiety. In other words, it is difficult to fall asleep if you feel very anxious or stressed.

Magnesium plays a role in the regulation of GABA, a neurotransmitter that is produced in the brain. Low GABA levels are linked to chronic pain, depression, anxiety, and even epilepsy.

GABA imbalance has also been linked to panic disorder and sleep disorders.

Take magnesium for better digestion and intestinal health

Magnesium deficiency can also cause digestive disorders and poor bowel function. Interestingly, research showed that magnesium deficiency can change your gut flora to a degree that you can start to experience symptoms of depression.

Depression and mood

Magnesium deficiency can be a contributing factor to depression. Supplementing magnesium has been shown to improve symptoms of depression in one to two weeks according to recent research.

Muscle cramps, aches and pains

Modern medicine has succeeded in establishing a link between muscle cramps, spasms, and weakness, with magnesium deficiency.

Research has also shown a connection between magnesium deficiency and "mysterious" chronic health conditions like restless legs syndrome, which can cause ongoing insomnia in affected people.

Each of these health conditions associated with magnesium deficiency are problematic enough on their own in the development of sleep disorders.

When they are all put together at the same time, it is much easier to understand how magnesium deficiency can contribute to chronic restless leg syndrome or insomnia.

What is the magnesium dose needed to sleep?

Before taking any type of magnesium supplement for sleep, it's always a good idea to talk to your doctor. Especially if you are currently taking any medication that can interact with magnesium or for which magnesium supplements may be contraindicated.

A quick consultation with your doctor can help you decide if now is the right time to start taking magnesium supplements so you can enjoy better sleep.

Having received medical clearance, the typical recommended starting dose for adults is 100-350 mg of magnesium per day. Your doctor may also want to do a blood test to give you more individual recommendations on how much magnesium to take daily.

It may be a good idea to start with the lowest recommended daily dose and see how your body reacts before increasing the dose. This will also give your body time to gradually absorb and get used to the increased magnesium.

How do you have to take magnesium to be able to sleep?

There are several different ways to take magnesium in order to promote better sleep. You don't have to choose just one type of supplement for this - you can experiment to see what works best for you.

Diet with foods rich in magnesium

You can ingest magnesium through different foods. For example, did you know that a square of dark chocolate can give you 24 percent of the daily value for magnesium?

Other foods rich in magnesium that you can add to your diet include avocado, chard, spinach, almonds, yogurt, kefir, bananas, black beans, figs, and pumpkin seeds.

Magnesium supplements

It is not always possible to receive all the magnesium your body needs to sleep better through your diet. In this case, there are a number of supplements that can increase your daily magnesium intake and thus allow you to have a more restful sleep.

Magnesium oil is a mixture of magnesium chloride and water. Magnesium oil has been shown to improve sleep and promote general calm and relaxation. You can use it as a spray, and apply it topically by massaging or as a skincare product, or even as a deodorant!

Transdermal magnesium, which is another form of topical magnesium supplement, is also being tested in several studies, as another way to apply topical magnesium chloride to increase your magnesium levels.

There are also numerous magnesium supplements, including tablets and capsules, that you can add to your daily health care routine. Magnesium as a supplement is offered in several forms, including magnesium chelate, magnesium chloride, magnesium citrate, magnesium glycinate, magnesium orotate, and magnesium threonate.

The type of magnesium supplement you choose can be by personal preference; for example, athletes often prefer magnesium chloride, while those with digestive problems may opt for magnesium citrate. When in doubt, talk to your doctor about what might be the best option for you.

Does magnesium have any side effects?

Taking magnesium to sleep is generally considered safe as long as you don't take more than the recommended daily dose. For this, you can follow the supplement manufacturer's dosage recommendations or speak with your doctor for specific instructions.

If daily doses greater than 600 mg per day are ingested, some people report experiencing a laxative effect. Otherwise, your body will just naturally excrete the excess magnesium through your urine and it will not affect you in any way.

What does the research say about taking magnesium to sleep?

If you're unsure about taking magnesium to improve the quality of your sleep, it may be helpful to read more about what various research has shown when evaluating the impact of magnesium on sleep.

The Journal of Research in Medical Sciences reported that magnesium in supplemental form was able to make "statistically significant" increases in sleep time for elderly study participants.

Given that an estimated 50 percent of older adults have trouble sleeping, this study found that magnesium use may be vital for improving sleep later in life.

The Oxford Academic Journal Sleep reported that it found magnesium supplementation to be effective in helping restless leg syndrome patients combat nocturnal insomnia.

Magnesium supplements were able to reduce the amount of incidence of the syndrome at night, which contributed to an overall better quality of sleep.

An MIT report on the interaction between magnesium supplements and fibromyalgia showed results in their studies that magnesium can reduce the body's chronic pain and discomfort, which is often associated with insomnia in fibromyalgia patients.

Vitamins and Minerals reported that magnesium supplementation provided better overall cognitive well-being, including improvements in mood and sleep, and lower levels of stress.

The Journal of the American Board of Family Medicine studied how magnesium levels and depression are linked in affected adults. Younger adults in particular benefited from taking magnesium to improve symptoms of depression.

Should you take magnesium to sleep?

Deciding whether to take magnesium to improve sleep quality is a very personal one. In general, it is important to know that approximately one-half to three-quarters of all adults are magnesium deficient.

This also coincides with reports from the Center for Disease Control (CDC), in the United States, which indicate that one in three adults worldwide does not get enough sleep.

Still ongoing research from the National Heart, Lung and Blood Institute's shows that good sleep is vital to virtually everything from healthy brain function to emotional well-being, good physical health, and safety at work and school. .

People who do not get constant good sleep can experience a number of health risks, from emotional upheavals to car accidents.

All these data point to one fact: sleep is vital to your well-being. If you have suffered from chronic sleep disorders and other remedies that you have tried have not helped you improve your quality and quantity of sleep, you may consider taking magnesium to improve your sleep once and for all.

You have many options to increase your daily magnesium intake, from changing your diet, topical preparations or a variety of supplements with which you can find the right option that works best for your schedule and needs.

It’s easy to get confused and overwhelmed when searching out extracts for their medicinal function. Right now, CBD is the rock star cannabinoid that, in some cases, even outshines marijuana’s psychoactive compound THC. But while the media talks mostly in terms of CBD when telling success stories involving children with epilepsy, they sometimes fail to inform the audience that many of these sick kids are actually medicating with whole plant extracts — they are just derived from CBD-dominant strains.

BioWellness CBD Oil Tincture

[go-redgirl]

Natural Ways to Combat Age-Related Memory Loss

MONDAY, NOVEMBER 19, 2020 2:35 PM

Some brain cells are lost with age, but significant memory loss is not an inevitable consequence of aging. At any time of life, it isn’t uncommon to be temporarily forgetful as a result of insufficient sleep, jet lag, or exceptionally stressful or challenging situations, but serious, persistent memory lapses indicate an underlying condition — not necessarily any type of dementia.

At the same time, some people maintain exceptional abilities to remember throughout a long life.

Chronic inflammation is a major contributing factor in what is technically called "minimal cognitive impairment," or MCI for short — "senior moments." In such situations, there is a link between low-grade, chronic brain inflammation and excitotoxicity. A growing number of triggers for such inflammation occur throughout life, including chronic infections, repeated injury, recurrent mini-strokes, stress, autoimmune diseases, excessive vaccination, and exposure to a number of toxic substances. Older people frequently take a number of prescription drugs, many of which impair brain function.

Over 50? Serious Brain Nutrition Combats Scary Mental Decline

Conventional Treatment

There is no drug or other medical treatment to prevent memory loss or improve memory. If forgetfulness becomes a problem, it should be treated as a symptom, rather than a disease, and a competent doctor should evaluate the individual’s overall health, including possible prescription drugs that could be causing the problem. Medical situations that may affect memory include brain injuries and disorders, imbalances of sex or thyroid hormones, stroke, severe illness, surgery, and cancer treatment.

Another Approach

There are two basic principles of protection — avoid the things that damage the brain and take more of the things that protect the brain.

For example, these are things to avoid: toxic metals such as mercury, aluminum, cadmium, lead, and excess manganese; pesticides, herbicides, and fungicides; toxic industrial chemicals; black and other mold toxins; and toxins in food. Dietary toxic substances include inflammatory omega-6 oils (corn, safflower, sunflower, peanut, and soybean oils); excess sugar; excess red meats; foods and additives high in glutamate; and fluoridated drinking water.

Regular, moderate exercise is important — at least 30 minutes a day. Establishing good friendships is very important and this includes maintaining close family ties.

Will You Outlive Your Memory?

Reading, learning new things, such as a new language or playing a musical instrument, and just exploring the world around you can bring great stress relief. One should develop a proper perspective regarding the time to relax and the time to work. It is important not to let material goals dominate your life.

As for food, vegetables and fruits are among the most powerful brain-protecting foods, especially high-nutrient ones. Such vegetables include kale, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, onions, and spinach. Fruits to choose include strawberries, blueberries, blackberries, raspberries, and acai berries. Eat organically grown ones, as they are far superior to conventionally grown varieties.

Natural Supplements

Fish Oil: In fish oil, which contains beneficial omega-3 fats, there are two major components, EPA and DHA. Of these, DHA is most concentrated in the brain, and is essential for maintaining fluidity, flexibility, and integrity of brain cell connections and membranes. DHA (and EPA) must be obtained from diet, since our bodies do not make these. Not all fish oil supplements contain high doses of DHA. One that does is Norwegian Fish Oil, made by Carlson, in a liquid supplement with natural lemon or orange flavors, which makes it easy to take a high dose without having to take many pills.

What to do: Take two teaspoons, twice a day. Pure DHA is also available in capsules, but is more expensive for a comparable dose.

Worried About Forgetting Things? Try Dr. Blaylock's Brain Boosters

Magnesium: Magnesium reduces excitotoxicity and brain inflammation, improves blood flow to the brain, and raises levels of our chief internal antioxidant, glutathione, in brain cells. For best absorption, use a slowrelease version of magnesium malate, such as Magnesium w/SRT, made by Jigsaw Health. Two caplets contain 250 mg. L-threonate enters the brain better and comes in a 2,000 mg per capsule dose. Try using both.

What to do: Take two caplets of the Jigsaw brand, twice a day with meals. Take two capsules of the magnesium L-threonate two to three times a day.

Niacinamide: Also called vitamin B3, niacinamide plays a major role in energy production by all cells, including brain cells.

What to do: Take 500 mg, two to three times a day with meals.

Methylcobalamin (vitamin B12): This is the most absorbable and beneficial form of vitamin B12, which is essential for energy production in the brain but often in short supply among older people. A sublingual form is preferred.

What to do: Take 10,000 mcg a day of a sublingual form.

[acelessthan3]

given that I work in the supplement industry with ease of access, product information, a lot of reading time, and willingness to experiment on my own body; I guess you could say I’m an amateur biohacker 

so I’ma lay some knowledge on you

guess if I’m gonna be thorough

first off: don’t trust everything you read on the internet, but if you’re going to examine and selfhacked are two reputable, well-researched, well-sourced places for information on any given nutritional supplement. I’m more inclined to trust examine if I have to choose between the two. If they don’t have an article on it, there probably hasn’t been enough science done to warrant putting it together.

that said, just because science doesn’t have something to say about a thing, doesn’t mean it doesn’t work in some way, just means science hasn’t done the work to look at it yet and Traditional Chinese Medicine, Ayurvedic Traditions and various Indigenous Peoples’ herbal remedies have merit and are worth looking at

I’m also not a doctor, but I’ve got a BS in Kinesiology so I’ve taken enough anatomy and biochemistry to at least be able to read most of the science I come across. I also work as a supplement whore and have years of customer interactions and corporate product trainings to know what’s hot in the industry, what the trends are for consumers, what doctors and naturopaths most frequently recommend.

Here’s my go-to supplements:

Vitamin D

This one’s in the news a lot lately. The science is all over the place, but chances are if you’re in a Western country that isn’t tropically or sub-tropically located and don’t work outdoors in very little clothing, you probably need at least some Vitamin D. It’s important in immune function, calcium absorption, mood and actually quite a few other things that are still being investigated. I come from Pacific Islander genetics (I’ve got melanin y’all) and live near the Canadian border, I find it helps me with Seasonal Affective Disorder symptoms. Unless specifically stated to be vegan, most D will be sourced from lanolin (the fatty substance from sheep’s wool) in softgels with a sunflower/canola carrier oil.

Nitric Oxide Boosters

There’s actually a lot of these that work in different ways, but science is finding that nitric oxide levels in the blood are part of how the body maintains healthy blood pressure. Nitric oxide in the body relaxes smooth muscles which increases the diameter of blood vessels, increasing blood flow. It’s part of how your body lowers blood pressure post-exercise.

There’s several ways (supplementally speaking) to increase nitric oxide in the body. The easiest is to increase available nitrates. As nitrates are digested, they, you guessed it, increase nitric oxide in the blood. Some supplementally available sources of nitrates include: beet root (powder or capsules) and leafy greens.  Synthetic forms like potassium nitrate also exist.

Another way to increase nitric oxide is to use the other metabolic pathways providing appropriate chemical precursors to aid in those biological functions. The most common is L-Arginine. L-Arginine is an amino acid that gets converted into nitric oxide. It’s also used in muscle protein synthesis. It’s in nuts and seeds and meat, and can be supplemented as a standalone molecule. Bioavailability (how well your body can absorb it) is limited as a supplement though because a lot gets broken down in the gut before it can hit the bloodstream, and it’s frequently paired with L-Citrulline (a different amino acid found in high amounts in watermelon) which is converted to arginine in the body but doesn’t get broken down before being absorbed. Aged Garlic Extract (capitalized because it’s a trademarked version that has specifically been studied) works on this by upregulating nitric oxide synthase (which is just fancy for nitric oxide-making enzyme).

Any sports/bodybuilding product that talks about increasing muscle pump is probably using at least one ingredient that affects nitric oxide levels. For dudes, any reputable supplement marketed for “blood flow” will contain at least one ingredient that affects nitric oxide levels (also a lot of the ingredients in those same products are also marketed as “testosterone boosting” ingredients actually do have uses as nitric oxide boosters if you look at the science). And by reputable I mean you won’t find it at a gas station.

There are various other herbs and things that some studies have shown to affect nitric oxide levels, they’re not as common and/or don’t have much research backing them up, but I’ll list a bunch. Pycnogenol, Horny Goat Weed (epimedium grandiflorum), Grape Seed Extract, Ginseng Tribulus Terrestris. Antioxidants like Resveratrol (a polyphenol originally derived from red grape skins), Glutathione, CoQ10. 

Magnesium

It’s like super important in the body. It’s like the fifth most common element in the human body and is an essential electrolyte for muscle and nerve function. Food sourcing is always best, but there’s arguments to be made that because of corporate monoculturing and depletion of topsoil, that contemporary foods are much lower in minerals than they were pre-industrial. So supplemental. There’s a ton of different types. The way I explain it, pure, metallic magnesium isn’t very useful to the body, so as a supplement you have to chelate (chemistry speak for react it) it with... something. Magnesium oxide is the cheapest (with oxygen). It’s the least bioavailable, but also has the highest elemental Mg of all the chelates. Magnesium Citrate is probably the next most common/cheapest. It’s mixed with citric acid. Take too high a dose of either of these at once and it will cause an electrolye imbalance in your gut. Basically your gut goes hey there’s too much salt in here (and magnesium chelates are salts) and draws a bunch of water into your intestines to flush it out. Sometimes prescribed to treat constipation. The next class are your amino acid chelates. Glycinate, Taurate, Threonate, to name a few. Research is still emerging, but different amino acids get the magnesium to different parts of the body and they have slightly different effects. They’re the most bioavailable because the human body is designed to recognize and digest proteins to amino acids. Magnesium chloride (or ionic) is going to be salt water derived with the sodium salt removed. I personally take a ZMA form, which is Zinc Magnesium Aspartate (with B6) specifically because it’s been well-studied in athletes for promoting restful sleep. I’ve also done a mag citrate in powdered drink form and found that it helped prevent cramping and somewhat mitigate my nighttime bruxism.

Nootropics to control your mood

So there’s all the caffeine and brain performance enhancers. I’m not really into that. A lot of products for memory and focus specifically have herbs and other ingredients that at least some studies have shown increase blood flow to the parts of the brain that help with... memory and focus. Those will be your Huperzine A, Bacopa, Ginkgo Biloba, Rosemary and, well, anything I mentioned above under nitric oxide boosters because more blood flow! I guess the Lion’s Mane Mushrooms would be in this class of nootropics. 

Another class of nootropics are your “Brain Foods” these are direct chemical precursors to various neurotransmitters in your brain. The idea being that if you give your brain more of the raw materials it needs to make serotonin, acetylcholine, gaba or dopamine, it will make them. There’s a bunch and I forget exactly which ones go with which, but L-Tyrosine, TMG (trimethylglycine), L-Phenylalanine, L-Tryptophan (and it’s own metabolite 5-HTP), Acetyl-L-Carnitine, Alpha GPC, L-theanine, GABA, L-Citrulline, L-DOPA (and in plant form as mucuna pruriens).

The one that I recommend most often is L-theanine. It’s an amino acid derived from green tea. It’s part of why the caffeine in tea doesn’t make you as jittery as the same amount of caffeine from coffee. L-theanine is a direct chemical precursor to GABA which is the neurotransmitter most active in the parasympathetic nervous system (aka, the rest and digest nervous system). It’s like a literal chill pill when it comes to acute anxiety and works within like half an hour. You can also get GABA by itself.

You also have your adaptogens, which are a classes of herbs that help balance your hormones and “adapt” to stress. Ashwaganda, rhodiola, various ginsengs, tulsi “holy basil” and I’m sure several others I’m forgetting. Most are from ayurvedic or TCM uses.

There’s also CBD which helps some people with anxiety. The kind you can find at supplement stores or health food stores will be hemp-derived, which means by under the 2018 Farm Bill it cannot contain more than 0.3% THC by weight or it is classified as a marijuana/cannabis product and therefore illegal federally.

Sleep

I don’t fuck with melatonin. Most healthy bodies with an uninterrupted circadian rhythm naturally produce less than 0.3mg of melatonin at night so all these sleep supplements with 1, 5, TEN mg of melatonin kind of scare me and I always try to steer people to a lower dose first unless they’re coming in on doctor’s orders. 

GABA and L-theanine because they’re calming can be helpful for sleep if the problem is turning off your brain. They’re non-sedative on their own but can be helpful. 

Magnesium also relaxes the body and can be helpful for sleep.

CBD and Ashwaganda for their stress-relieving properties are frequently marketed for sleep. 

Herbally there’s valerian, st john’s wort, poppy and kava kava. The risk of complications or potential interference with medications are why I don’t recommend these ones first unless someone is specifically looking for them. Lavender, chamomile, hops, and catnip are all usually pretty safe and common in herbal blends.

Homeopathy

I don’t trust homeopathy. The idea that small amounts of a thing that would normally cause the symptom you’re trying to treat makes sense. That’s the same principle behind inducing an immune response with vaccines. The idea that the more you dilute the thing, the more powerful it’s action in the body? Sketchy at best. The idea that the water used to dilute the thing will remember it so even if the dilution is so massive that there are no actual molecules of the original substance in a hundred pills (that are also, for the record, dry)? You lost me.

That said, surgeons do recommend 6C or 10X Arnica after surgery for bruising and it does seem to lessen the heal time.

Yeah, if you have questions on anything specific, feel free to shoot me an ask. If I don’t know off the top of my head, I can find out.

[glamchiclifestyle-blog]

I received the #LivOnlabs Liposomal Magnesium Threonate for an access fee from #joinpalm in exchange for a review. Thank you @joinpalm and @livonlabs for allowing me to try this. 🌟Claims: Helps increase magnesium levels to promote optimal cognitive function. 🌟Notable Ingredients: 1000 Mg essential phospholipids and 500 Mg Phosphatidylcholine. 🌟Use: As a dietary supplement, take one packet twice a day. Once in the morning and then 2 hours before going to sleep. Squeeze entire contents of packet into 1-3oz of a cool beverage. I've been taking these vitamins for about a week and this is best taken with a flavored drink. The vitamin is the thickest of the Livon vitamins I've taken and I can feel it going down my throat. It doesn't really taste bad but if you have a problem consuming things with texture, this will bother you. I haven't had any side effects from using this vitamin but livon does caution that it may induce sleepiness, drowsiness, or headaches. If this happens please consult a doctor. So far I've not seen any changes in cognition but I haven't experienced any side effects so it's all good 😊. I love these livon labs vitamins and how easy there are to travel with and take. Just make sure you take it with a flavored drink to avoid tasting the vitamin. Keep in mind that none of the claims have been approved by FDA. You can purchase the vitamins at livonlabs.com. Rating: 4/5 #livonlabs #healthylifehappylife #cleanmarket #drinkyourvitamins #selfcare #beauty #skincare #healthylook #healthyskin #abcommunity #skincareritual #antiaging #koreanskincare #antioxidants #ABbeatthealgorithm #kbeauty #instaskincare #cleanbeauty #discoverunder2k #maskaddict #femfeed #immunesupport #instabeauty #rasianbeauty #skincareblogger #skincareroutine #palmbffs #palmcrew19 #glowingskin (at San Antonio, Texas) https://www.instagram.com/p/BzN7hTMHscQ/?igshid=97oayr40esjp

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